Comparing Nutrients in 14 ounces Fresh Orange juice VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Fresh Orange juice	Large Lima Beans	Recommended Dietary Allowance
Energy	6.16% 179kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	194% 252g	130g per day for Men 19-50 years
Sugars	46% 33.3g	46.5% 33.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	11.6% 8.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	198% 75.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	392% 1568μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	220% 198mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Large Lima Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	326% 2.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.92% 0.79mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	212% 889mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	289% 6.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	218% 1528mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	201% 6842mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	9.47% 350g	1.1% 40.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Large Lima Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Large Lima Beans:

• 14 ounces of Fresh Orange juice have more Vitamin C than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 5.6 times more Vitamin B1, 6.7 times more Vitamin B2, 3.8 times more Vitamin B3, 7.2 times more Vitamin B5, 12.8 times more Vitamin B6, 13.2 times more Vitamin B9, 18 times more Vitamin E and 60 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Large Lima Beans have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Large Lima Beans:

• 14 ounces of Fresh Orange juice have 8.7 times more Water than Large Lima Beans.
• While 14 oz of Raw Large Lima Beans contain 7.4 times more Calcium, 16.8 times more Copper, 37.6 times more Iron, 20.4 times more Magnesium, 119.4 times more Manganese, 22.6 times more Phosphorus, 8.6 times more Potassium, 72 times more Selenium and 56.6 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Large Lima Beans contain 7.5 times more Energy, 8.6 times more Omega 3, 6.1 times more Carbohydrate, 95 times more Fiber and 30.7 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Large Lima Beans offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Large Lima Beans provide inadequate amounts of Omega 6 in 14 ounces.